230316

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

3 Rounds

10 Behind the neck press PVC

10 Ring rows

10 Step-ups

Metcon (5 Rounds for reps)

5 Rounds

3min work, 1min rest

3 Hang power snatch 60/40kg

6 Pull-ups

9 Box jumps 20″

Extra Credit

Hang Power Clean (1)

15mins build to a 1RM Hang power clean

Metcon (Time)

10 Rounds

60m Prowler shuttle (sled + 50kg)

10 Hollow rocks

220316

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50m High knees

50m Heels up

5 Pull-ups

10 Wall balls

Metcon

Metcon (Time)

10 Rounds for time

10 Thrusters 35/25kg

1 Rope climb

150m Sprint
For the sprint, go from the ropes down to the 100m mark and back inside.

If you are not doing rope climbs, do a 200m sprint.

Extra Credit

Snatch (1)

1RM 3-position snatch (floor, below the knees, mid thigh)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Weighted bar dips (you choose weight)

Evil wheels

210316

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 200m

Three rounds

10m Spiderman lunge

5 Inchworms

3 Broad jumps

30s Deadbug

Weightlifting

Back Squat (7-7-7-7-7)

Take two warm-up sets of 10, then build to a 7RM across 5 sets

Metcon (Time)

In pairs:

3 Rounds each, alternating rounds

Row 250m

21 GHD Sit-ups

12 Burpees
Complete one whole round before tagging your partner.

Extra Credit

Incline Bench Press (10-10-10-10-10)

Set up the bench on the first incline setting and get after 5 sets of 10, adding weight each time.

Lactic Acid Threshold Test (Calories)

5 Rounds

30s Assault bike or row

2mins rest

200316

CrossFit CrossAxed – CrossFit

190316

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

200m Run

10 Step-ups

10 Barbell deadlifts

10 Medicine ball front squats

10 Push-ups

Metcon

Metcon (Time)

In pairs, complete:

50 Calorie Row

50 Box Jumps, 24/20

50 Deads, 185/125 or 50 Hang Power Cleans 135/95

50 Wall Balls, 20/14 or 50 Push Jerks 95/65

50 Ring Dips

50 Wall Balls, 185/125 or 50 Push Jerks 95/65

50 Deads, 185/125 or 50 Hang Power Cleans 135/95

50 Box Jumps, 24/20

50 Calorie Row

180316

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Single arm KB press

10 KB deadlifts

100m Row

Weightlifting

Shoulder Press (2-2-2-2-2-2-2-2-2-2)

Take 5 minutes to build to a moderately heavy weight. Then, every minute for 10 minutes add weight and build to a 2RM.

Metcon

Metcon (Time)

7 Rounds for time

Run 200m

14 Kettlebell swings 24/16kg

Extra Credit

Clean and Jerk (1)

Build to a 1RM clean and jerk

Metcon (Time)

100-80-60-40-20

Double unders

25-20-15-10-5

GHD Sit-ups

170316

Announcements

Friday night lights! This Friday we are getting together to hit out the open WOD 16.4

There will be no normal 5:15pm session, instead we will gather at 5:30pm and kick off the first heat at 6:00pm.

Ladies do your hair and gents get ready to get those guns out because we have a videographer and the guys from Reebok Aus coming along to cheer you on. There will also be some new kit up for grabs so come one and come all to Friday night lights this Friday night. Note – you don’t have to be registered to compete just come along and enjoy the pain.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Row

5 Barbell front squats

5 Push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

20cal Row

10 Burpees over bar

5 Thrusters 85/55kg

16032016

Announcements

Friday night lights! This Friday we are getting together to hit out the open WOD 16.4

There will be no normal 5:15pm session, instead we will gather at 5:30pm and kick off the first heat at 6:00pm.

Ladies do your hair and gents get ready to get those guns out because we have a videographer and the guys from Reebok Aus coming along to cheer you on. There will also be some new kit up for grabs so come one and come all to Friday night lights this Friday night. Note – you don’t have to be registered to compete just come along and enjoy the pain.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Dislocates

10 Barbell overhead squats

3 Broad jumps

Weightlifting

Power Clean (1)

15 minutes to find a 1RM Power clean

Metcon

Metcon (Time)

21-15-9

Power snatch 40/30kg

Pull-up

Extra Credit

Clean and Jerk (1-1-1-1-1-1-1-1-1-1)

10min EMOM: 1 Power clean + push jerk. Start moderate and add weight each set.

Dumbbell Walking Lunge

Metcon (AMRAP – Reps)

6min AMRAP

2 Dumbbell snatch (1 each arm) 32.5/25kg

2x 10m shuttle run

4 DB snatch

4x 10m shuttle run

6 DB snatch

6x 10m shuttle run

… continue until 6:00.

150316

Announcements

Friday night lights! This Friday we are getting together to hit out the open WOD 16.4

There will be no normal 5:15pm session, instead we will gather at 5:30pm and kick off the first heat at 6:00pm.

Ladies do your hair and gents get ready to get those guns out because we have a videographer and the guys from Reebok Aus coming along to cheer you on. There will also be some new kit up for grabs so come one and come all to Friday night lights this Friday night. Note – you don’t have to be registered to compete just come along and enjoy the pain.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 sets

10 Ring rows

5 Inch worms

10 Step-ups

Weightlifting

Floor Press (3-max)

15mins to find a 3RM for the day, and complete 1x max reps at 80%

Metcon

Metcon (Time)

3 Rounds

Run 400m

12 Burpees

21 Box jump overs 24/20″

Extra Credit

Bent Over Row (10-10-10)

Bar moves from the floor to make contact with the chest for each rep.

Dumbbell Walking Lunge (20-20-20-20)

Step through each lunge, do not let the feet come together during the set.

Inspirational

 

1614065_580312442136506_964193283795515271_oAfter competing in the CrossFit open every year since 2011 I thought this year it was time for a break. A few injuries plus the demands of parenthood really kept me from putting in 100% with my training of recent which I am absolutely fine with. The pressure of trying to perform in the open simply puts my body and mind in a compromised place for 5 weeks, which in turn affects everything and everyone around me. To be honest I have been relishing in the stress free environment and not missing the open at all, that was until I had the pleasure of coaching and judging the last couple of workouts with the CrossAxed crew.

I will be honest, I am normally inspired by high performing athletes like Rich Froning who carry an incredible presence and perform effortlessly under pressure the tasks you and I may only dream of, however I found myself incredibly motivated to get my training back on track and focus my attention after watching the amazing efforts you all have been putting into the open. Seeing the determination & the countless PR’s for example getting Bar Muscle ups for the first time ever then going on to get out a few rounds with 3 reps each round or doing multiple reps of a squat clean at equal to or greater than your 1RM. The energy has been amazing and I want to say a huge thank you for inspiring me once again. With 3 down and 2 to go you are over the hump, 2 workouts left to balance your performance for the year. If you have had some workouts that suited you then push hard, the last 2 might not go your way or if you have struggled with the weight of 16.2 or the Bar MU on 16.3 you might get lucky with some rowing or pure conditioning in the next 2 weeks so never say die because it’s not over until the Castro sings.

If anyone is feeling disappointed or if 16.3 smacked you in the face with a huge reality check its ok we have all been there. The best way to overcome your obstacles for example a Bar Muscle Up is to plan and train to overcome it. If the open has helped to highlight some weaknesses then doing it was a huge success for you, now you have a solid idea of where you might want to focus some attention for 2017. As always if you need some extra help please just ask and we will be happy to get you on track to achieve your goals.

Stay strong for the final 2 for 2016 and keep doing what you are doing because you never know who you might be motivating. A huge thanks to Chris from Duck Professional Photography and The WOD Life for some amazing photos, you can see them all at the WOD Life facebook page.

11935104_580312622136488_3994060026503523079_o